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Beans vs. Balsamic vinegar — In-Depth Nutrition Comparison

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How are beans and balsamic vinegar different?

  • Beans have more copper, phosphorus, zinc, and potassium; however, balsamic vinegar is richer in iron.
  • Beans cover your daily need for copper, 20% more than balsamic vinegar.
  • Beans have 18 times more zinc than balsamic vinegar. Beans have 1.4mg of zinc, while balsamic vinegar has 0.08mg.
  • Beans contain less sugar.
  • Balsamic vinegar has a higher glycemic index. The glycemic index of balsamic vinegar is 50, while the glycemic index of beans is 33.

Beans, baked, canned, no salt added and Vinegar, balsamic types were used in this article.

Infographic

Beans vs Balsamic vinegar infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +166.7%
Contains more CalciumCalcium +85.2%
Contains more PotassiumPotassium +164.3%
Contains more CopperCopper +692.3%
Contains more ZincZinc +1650%
Contains more PhosphorusPhosphorus +447.4%
Contains less SodiumSodium -95.7%
Contains more SeleniumSelenium +∞%
Contains more IronIron +148.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beans
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +879.6%
Contains more FatsFats +∞%
Contains more CarbsCarbs +20.3%
Contains more OtherOther +252.6%
~equal in Water ~76.45g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beans Balsamic vinegar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Beans Balsamic vinegar DV% diff.
Fiber 5.5g 22%
Copper 0.206mg 0.026mg 20%
Vitamin B1 0.15mg 13%
Phosphorus 104mg 19mg 12%
Zinc 1.4mg 0.08mg 12%
Vitamin B6 0.13mg 10%
Protein 4.8g 0.49g 9%
Fructose 7.38g 9%
Selenium 4.5µg 8%
Choline 30.8mg 6%
Folate 24µg 6%
Manganese 0.131mg 6%
Potassium 296mg 112mg 5%
Iron 0.29mg 0.72mg 5%
Vitamin B2 0.06mg 5%
Magnesium 32mg 12mg 5%
Vitamin C 3.1mg 0mg 3%
Vitamin B3 0.43mg 3%
Calcium 50mg 27mg 2%
Polyunsaturated fat 0.172g 1%
Vitamin K 0.8µg 1%
Calories 105kcal 88kcal 1%
Vitamin E 0.15mg 1%
Vitamin A 5µg 0µg 1%
Carbs 20.49g 17.03g 1%
Fats 0.4g 0g 1%
Sodium 1mg 23mg 1%
Net carbs 14.99g 17.03g N/A
Sugar 7.78g 14.95g N/A
Saturated fat 0.103g 0g 0%
Monounsaturated fat 0.035g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beans Balsamic vinegar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Beans
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
25%
Beans
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Beans
Beans is lower in Sugar (difference - 7.17g)
Which food contains less Sodium?
Beans
Beans contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Beans
Beans is lower in glycemic index (difference - 17)
Which food is cheaper?
Beans
Beans is cheaper (difference - $2.5)
Which food is richer in minerals?
Beans
Beans is relatively richer in minerals
Which food is richer in vitamins?
Beans
Beans is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 0.103g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.